2017 Open Prep WK 1

Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP

3 sets not for time:

5 Unbroken Muscle Ups

10 Unbroken Toes to Bar

55 Double Unders

+

A. Clean + Front Squat + Jerk, build to tough complex in 15 min

- 270, could've taken a chance and gone heavier, but my quads and core were a little shot from the 16.2 redo, but the jerk felt great, defiantly the easiest 270 I've done in a while

+

12 min EMOM - Complete

1st- 7 Thrusters, 135#

2nd- 12 CTB Pull-Ups

+

3 sets @ high consistent effort - 10:54, first set took 3:44 and got a little faster every time

Row 30 Cals

12 Wallball, 30#

12 Box Jump Overs, 30”- step down

12 Ring Push Ups

Friday- Press Int + MAP 7/7

A1. Push Press @ 20X2, 3 x 4 reps, rest 30 sec - 175, 185, 195, 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min - complete

+

7 min @ 85-90% - 4 rounds + 9 Snatch

55 Double Unders

12 Power Snatch, 75#

Rest 7 min

7 min @ 85-90% - 2 Rounds + 22 Cal

Row 30 Cals

15 Shoulder to OH, 115#

Rest 7 min

7 min @ 85-90% - 4 Rounds + 4 Burpees

25’ Overhead Walking Lunges, 115#

12 Bar-Facing Burpees

Saturday- Gym Warm Up + FSQ Int + LP1/2

3 sets not for time:

12 Toes to Bar

6 Pistols/leg w/ 2 sec pause at the bottom

3 Wall Walks

+

A. Front Squat + Bands @ 13X1, build to 3RM in 15 min

+

4 sets

5 Power Snatch @ 155#

15 sec Sled MAX Effort Sprint, moderate load, fast turnover

Rest 3:15 b/w sets

+

4 sets

5 Hang Squat Clean, 185#

15 sec Bike Sprint MAX Effort

Rest 3:15 b/w sets

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP

3 sets not for time:

6-8 Unbroken Bar-Muscle Ups, 6 each time. Felt like I haven't done them in a while. Might need more work here

12 HSPU’s

45 Double Unders

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90%, 145 x 3, 155 x 3, 170 x 2, 185 x 2, 195 x 1, 205 x 2 (missed 1), 215 x 1, 220 x 2

+

12 min EMOM

1st- 5 Squat Clean TnG @ 185#

2nd- 12 Toes to Bar

+

3 sets @ high consistent effort - 10:58 - 2:26, 2:22, 2:20

Run 400m -

16 CTB Pull-Ups

9 HSPU’s, 3” deficit

Rest 90 sec

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Deadlift, 3 x 12 reps, rest 60 sec **start @ 60% and try to build, keep them fast and not grind reps
- 300, 320, 340

A2. DB Strict Press + DB Push Press, 3 x 5 + AMRAP, rest 3 min **heaviest you can go for 5 strict press then immediately continue into push presses for max unbroken
50's x 12, 11, 10

+

Row 1000m @ 2k + 5-10 sec, rest 90 sec x 3 - 1:53 Pace, 3:46

Rest 3 min

21-15-9 - 6:16, not thrilled with this, rested a second before the set of 15 and 9, didn't want to rest at all, had to break at 15 on the set of 21, and 9 on the set of 15. Was optimistic about doing it unbroken but just wasn't there.

Thrusters, 115#

Bar-Facing Burpees

TESTING

W12 (4)

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

+

Muscle Snatch, 3 x 3, moderate but keep it fast, just a primer for next part

+

A. Squat Snatch, build to tough single (1RM if feeling it)
- 245, same as last test but it felt crisper.

B. Squat Snatch @ 77%, 20 reps for time:
4:22 @ 190#

+

Rest as needed

30 muscle ups for time (big first set then chip away)
4:23, 2 sec PR, failed 2 reps, went 10, 5, 3, 2, 2, 1 out of 2, 1, 2, 1 out of 2, 1.

+

C. Reverse Hyper, 2 x 20 reps, rest as needed

Friday - Battling a sore back today, yesterday got it fried up a little for some reason.

10 rounds for time: 8:38, 3 seconds slower from last time, but with my back being sore I didn't push the burpees real hard at first. Took me a couple rounds to loosen up

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

**go hard here, start at a good pace and hold on to it.  Try to get someone to go with you on this if possible

Rest 20+ min if possible, 32 min rest

Run 1 mile for time: 7:27, even with the longer rest i still felt fried. couldn't get into a decent position to stay comfortable and run.

+

Ice bath tonight

Saturday

A. Press, build to 1RM
- 175, lifetime PR tie

B. Wtd Pull-Up, build to 1RM
- 138, PR

C. Strict HSPU’s, 50 reps for time:
- 5:43, thats 5:33 off my original time

D. CTB Pull-Ups, 1-2-3-4-5-6-7-8-10 Unbroken ladder for time: **must break at each set and each must be unbroken
- 1:57, very little rest between sets. felt really good here

+

Rest 10 min+

For time: 3:27, felt good, was able to go from one bar to the next with little transition time

10 Thrusters, 135#

10 Bar-Facing Burpees

10 Thrusters, 115#

10 Lateral Burpees over Bar

10 Thrusters, 95#

10 Burpees

**3 separate bars, don’t hold back, go all in!

Rest 10 min

For time: 3:24

15-12-9

Power Clean, 115#

Burpees

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Back Squat @ 30X1, build to 1RM
- 425

B. Squat Clean, build to tough single (1RM for the day but don’t get caught up in #)
- 295, pull felt extremely slow. CNS felt a little sluggish. Must be from not going into max attempts in a while

D. CG Bench Press (16”), build to 1RM @ 30X1 tempo
- 265

E. CG Bench Press @ 30X1, 1 x max reps @ 85% of D
- 5 reps at 225

+

Row 1k warm up- every 250m increase pace **last 250 should be at goal 2k pace

Rest 3-4 min

2k Row TT

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

16.2 redo
- I got 6 Reps at 225 from 10 last time, I was really disappointed because I felt like I was doing really good. Then I remembered that you could have somebody load your bar for you. So i lost close to a minute there. So i would've been right there with a chance to get to the next round. Toes to bar were much better this time around though. My core just gets wrecked going into those 225 cleans. Makes it hard to stay up in the catch

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bars

 50 double-unders

 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 9 squat cleans, 275 / 175 lb.

W11 (3)

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Power Snatch + Squat Snatch, build to tough complex

- 195

B. Back Squat w/ Bands @ 60% + Bands & light chains, 3/min for 7 minutes

-255 + green + 20# of chain

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

- sled + 110#

D1. Front Rack Walking Lunge, 4 x 12 steps, rest 60 sec

- 185

D2. Reverse Hyper, 4 x 15 reps, rest as needed

- 4 reds + 2 15's

Friday

A. Bar Dips @ 20X2, build to 3RM

- 92#

B. DB Arnold Press, 4 x 10 reps, rest 60 sec **
- 40's

+

5 sets

50’ Seated Hand over Hand Sled Pull (moderate/heavy but unbroken)

12 CTB Pull-Ups

8 Bar-Facing Burpees

8 Thrusters, 115#

150m Ski Erg (or 10 Cal Bike)

Rest 3 min b/w sets

**each round should be faster than the previous

2:27, 2:35, 2:26, 2:18, 2:08

Saturday

A1. Front Squat @ 13X1, 4 x 2 reps, rest 60 sec
- 275, 285, 295, 305

A2. Wtd vest Rope Climb, 4 x 1 reps, rest 90 sec

+

10 min @ 80% - 4 Rounds + 4 Cal

Row 30 Cals

25 Unbroken Wallball, 20#

Rest 5 min

10 min @ 80% - Had to sub the DU's having some foot issues but its getting better. 5 Rounds with 15 No Push Up Burpees

3 x 25 Unbroken Double Unders

15 Power Snatch, 75#

Rest 5 min

10 min @ 80% (goal is beat first round) - 3 + Bike

Bike 20 Cals

50’ Overhead Walking Lunges, 75#

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + Power Jerk + Split Jerk, 1/75 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- 205 x 6, 225 x 6

B1. Tall Kneeling Banded Landmine Press, 3 x 6-8 reps, rest 60 sec **on both knees, hook light band under knees and over collar of the bar then add load as possible
- 35 on the bar + blue band

B2. Deadlift @ 20X1, 12-10-8, rest 90 sec **increase 2-5% from last week
- 315, 345, 365

+

2 sets

Bike 50 Cals @ same pace as last week

15 Overhead Squats, 95#

Rest 2 min b/w sets
- kept the bike over 300 watts

+

2 sets

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week, 1:58, 1:59

10 Power Clean to OH, 95#

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets - 8 for 8. Very very difficult

Row 500m @ 1:44/500m

Rest 2 min

+

2 sets

AMRAP Kipping HSPU’s 10” - 7, 5

rest 5 sec

AMRAP Kipping HSPU’s 5” - 3,3

rest 5 sec

AMRAP Kipping HSPU’s on floor, 5,3

Rest 2 min

+

3 sets For individual times **practice different techniques to learn fastest pacing

18 CTB Pull-Ups

7 Double Kb Front Squats, 70#

10 Cal Bike

17 Wallball, 30#

Rest 4-5 min b/w sets
2:34, 2:22, 2:21
a narrower than normal stance on the squats seem to be the way to go

W10 (2)

Baby girl was in the hospital Wednesday afternoon through Thursday afternoon so i wasn't able to train thursday

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Snatch Pull + Squat Snatch, build to tough complex

B. Back Squat w/ Bands @ 55% + Bands & light chains, 3/min for 7 minutes

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

D1. Front Rack Walking Lunge, 4 x 16 steps, rest 60 sec

D2. Reverse Hyper, 4 x 20 reps, rest as needed

Friday

A. Floor Press @ 20X2, build to 3RM

- 265

B. DB Press, 4 x 10 reps, rest 60 sec **start conservative, low rest will fatigue quick

40's

+

5 sets

50’ Seated Hand over Hand Sled Pull (moderate/heavy but unbroken) 2:40, 2:38, 2:32, 2:24, 2:20

4 Muscle Ups

12 GH Sit Ups

6 Bar-Facing Burpees

150m Ski Erg (or 10 Cal Bike)

Rest 3 min b/w sets

**each round should be faster than the previous

Saturday

A1. Front Squat @ 13X1, 4 x 3 reps, rest 60 sec

- 245, 265, 275, 275

A2. Wtd vest Rope Climb, 4 x 1 reps, rest 90 sec

- complete

+

10 min @ 80% - 4 Rounds + 120m

Row 250m

15 Wallball, 20#

15 Pull-Ups

Rest 5 min

10 min @ 80% - 3 Rounds + Run

Run 200m

9 Burpee Box Jumps, 24”

15 KB Swings, 70#

Rest 5 min

10 min @ 80% (goal is beat first round) - 4 Rounds + 160

Row 250m

15 Wallball, 20#

15 Pull-Ups

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + 2 Jerks, 1/75 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch

- 205 x 2, 215 x 225 x 4, 205 x 2

B1. Tall Kneeling Banded Landmine Press, 3 x 6-8 reps, rest 60 sec **on both knees, hook light band under knees and over collar of the bar then add load as possible

- 25#

B2. Deadlift @ 20X1, 12-10-8, rest 90 sec **increase load with decreasing reps

365, 365, 385 x 4

Fell of the map here

+

2 sets

Bike 50 Cals @ 25-50W higher than last week

15 Thrusters, 115#

Rest 2 min b/w sets

+

2 sets

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week

10 Hang Power Snatch, 115#

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets, got 5 out of 8 at pace

Row 500m @ 1:45/500m

Rest 2 min

+

3 rounds for time: 17:22

7 HSPU’s 10” deficit

30 Double Unders Heavy Rope

8 Single Arm Push Press/arm, 75#

30 Double Unders Heavy Rope

9 Banded Push Ups (green rogue band)

+

3 sets For individual times **practice different techniques to learn fastest pacing

15 CTB Pull-Ups

5 Hang Squat Cleans 185#

10 Cal Bike

15 Wallball, 30#

Rest 4-5 min b/w sets
2:20, 2:08, 2:05
one thing I really saw here was holding the hook grip the whole time felt better than trying to regrip on the way down.